To perform the Shakesby workout, begin with 4 rounds of the prescribed exercises for time. Start with 13 American kettlebell swings, ensuring the kettlebell is lifted overhead, engaging the core and using fluid hip movement. Transition into 7 push-ups, maintaining a straight line from head to heels and lowering the body until the chest nearly touches the ground.

Next, complete 75 air squats with your feet shoulder-width apart, driving through your heels and achieving full depth, with thighs parallel to the ground. Follow this with 6 bar over burpees, jumping over the barbell after each rep for added intensity.

Include 9 thrusters, utilizing a barbell or dumbbells; squat down and press overhead in a single fluid movement. Finally, end each round with a 19-calorie row, focusing on powerful pulls and efficient technique.

For the kettlebell swings, use a lighter weight of 8-12 kg to ensure proper form and prevent injury. If you're struggling with push-ups, consider doing them on your knees or perform incline push-ups against a bench.

For air squats, focus on depth; if necessary, reduce the reps to 50 or use a box to assist with the range of motion. For bar over burpees, step back instead of jumping, or modify by stepping over the bar.

Use a lighter weight of 20-30 lbs for thrusters and consider performing them in sets of 5. Lastly, for the rowing, aim for a distance of 12-15 calories, or row at a slower pace to manage energy throughout the workout.

Your score for the Shakesby benchmark workout is determined by counting the total number of complete rounds you complete, followed by any additional repetitions after your last full round.

Each round consists of 13 American kettlebell swings, 7 push-ups, 75 air squats, 6 bar over burpees, 9 thrusters, and a 19 calorie row.

To calculate your score, add the total number of complete rounds to the additional reps performed in the final round. For example, if you complete 3 rounds and finish with 5 kettlebell swings, your score would be 3 + 5 = 8 total reps.

Tracking your performance with this system allows you to gauge improvements and push yourself in future workouts.

Begin with a steady pace to conserve energy throughout the workout. The first two rounds should feel manageable, allowing you to build confidence and technique. Focus on maintaining a controlled tempo during the kettlebell swings to avoid fatigue in your shoulders.

Efficient transitions are key; set your equipment close together to reduce downtime. When performing push-ups, consider doing them in sets to keep your form intact. For air squats, ensure depth for maximum muscle engagement, and pace yourself to maintain output.

During bar over burpees, find a rhythm that allows for quick yet safe movement. For thrusters, prioritize using leg drive to reduce strain on your arms. Finally, keep an eye on your rower output, aiming for steady calorie burns to finish strong.

For the Shakesby workout, which consists of 4 rounds of various exercises, time is the key measure of performance.

Intermediate: 12–14 minutes. Advanced: 10–12 minutes. Elite: 8–10 minutes.

A score below 15 minutes indicates a good pace, while times under 10 minutes suggest exceptional stamina and efficiency.

Focus on maintaining good form throughout the exercises, especially during the kettlebell swings and thrusters, to maximize your overall performance.

Tracking your time can help you gauge improvement in strength and endurance, as you work to increase your score in future workouts.

Remember to stay hydrated and rest adequately to optimize your recovery and progress.

Shakesby is crafted to test overall stamina, core stability, and muscular endurance across diverse movement patterns. The combination of kettlebell swings and push-ups emphasizes shoulder and hip engagement, fostering strength in functional positions.

The high volume of air squats challenges lower body endurance while enhancing mobility and stability. Bar over burpees introduce a dynamic element, promoting agility and coordination as athletes transition between movements.

Thrusters add a compound lift to the mix, ensuring full-body activation, while the calorie row serves as a cardio blast, demanding both power and aerobic capacity. Overall, Shakesby aims to cultivate resilience and a balanced approach to high-intensity training, pushing athletes to maintain intensity through strategic pacing.

The world record for the workout titled Shakesby consists of completing the specified movements as quickly as possible, emphasizing speed and endurance.

As of the latest updates, unofficial top times reported in the CrossFit community for this workout range from approximately 8 minutes and 30 seconds to 10 minutes for elite male athletes, while elite female athletes are clocking in between 10 minutes and 12 minutes.

These times reflect exceptional conditioning and skill in executing the prescribed movements under fatigue, showcasing the high level of performance possible within this challenging workout.

The workout "Shakesby" honors the late Ryan "Shakes" McKenzie, a beloved member of the fitness community known for his infectious spirit and dedication to helping others achieve their fitness goals.

Ryan's passion for fitness and positivity inspired many, making a lasting impact on those who knew him. This workout is designed to embody his vibrant energy and love for challenging workouts.

Participants can reflect on Ryan's legacy while pushing their limits, celebrating his memory through movement and camaraderie.